Why do we workout? To make ourselves look good. What is one of the top goals for every single woman that hits the gym? Tight and toned legs as well as a firm behind are things every woman wants even if she doesn’t say it out loud.
You want it and we got it. So let’s get started on giving you the body that you want!
This workout is designed around time-tested exercises that work your muscles. While machines can provide a decent workout they are limited in the ability to provide the same aspect of shapeliness you can obtain from using compound exercises that target more than one area at once. The workouts will be hard, but the more you push yourself, the better the results.
We will target all muscles of the legs including the quadriceps, hamstrings, glutes, calves, and inner thighs.
You want to do this workout twice a week. The reps will be mixed between high and low as we look to build, strengthen, and tone your muscles. Don’t worry about ‘getting too big’ as the process is not so simple that your muscles will inflate after a few workouts.
- Warmup – Perform at least 10 to 15 minutes of light cardio. Cycling, walking, stair climbing, or an elliptical trainer at a moderate pace will loosen things up and get the blood flowing. If you plan on doing a full cardio session before this workout that is fine too.
- Stretch – Perform light stretches for all muscles in the legs
- Dumbbell Lunges – 3 sets at 15 to 20 reps per leg – Grab a dumbbell in each hand. Start with feet together. Take your right foot and step backwards for a normal stride and then lower your right knee until it touches the ground. Push hard back up and step forward so your feet are together. Repeat with the left leg.
- Dumbbell Squats – 3 sets at 6 to 8 reps – With your feet shoulder width apart and dumbbells at your sides slowly squat down until your thighs are parallel. The key is to drop your hips back and down to ensure your knee doesn’t drift forward over your toes. Keep your head flat as you go down and then push from your heels as you drive your body back upright.
- Box Step-Ups – 2 sets at 10 to 12 reps per leg – Make sure the box you are using is stable. Hold a dumbbell in each hand and step up and down, alternating the starting foot for each step.
- Stiff-legged Dumbbell Deadlifts – 2 sets at 6 to 8 reps – With your feet shoulder width apart and dumbbells at your sides slowly bend forward at the waist keeping your back flat and legs locked. Go as low as you comfortably can before tightening the back of your legs to draw yourself back up straight.
- Lying Leg Curls – 2 sets at 12 to 15 reps – Use a lying leg curl machine.
- Single Dumbbell Calf Raises – 3 sets at 12 to 15 reps per leg – Find a small block to stand on. Balancing on your right foot (knee slightly bent), hold a dumbbell in your left hand. Slowly raise your heel off the ground until it is as high as possible and then lower to as deep of a stretch as you can. Repeat for the prescribed number of reps and then switch legs.
- Seated Calf Raises – 2 sets at 12 to 15 reps – Use the seated calf raise machine.